The 26 Bikram Yoga Poses – A Complete Step-by-Step Guide

Bikram yoga, a well known traditional form of Hatha yoga, was founded by Bikram Choudhary in the early 1970s. A proper complete Bikram yoga session comprises of 26 poses/asanas and 2 breathing exercises (pranayama).

A unique aspect of Bikram yoga is that it is mostly practiced in a heated room. Therefore, it is also referred to as a form of hot yoga. Most people look up to Bikram yoga as a great weight loss option.

To learn Bikram yoga at home, follow the step by step instructions mentioned below and get started with an all new form of yoga – Bikram yoga posture and poses.

Bikram Yoga Poses

1. Standing Deep Breathing Pose

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How To Do

Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.

Raise your hands upwards towards the ceiling and stretch them.

At the same time lift up your body and try to balance your body on your toes.

Place your feet on the floor and return to normal state.

Make fists of both your hands and join them together.

Place the fists of your hands in front of your chin and press them firmly against the chin.

Tilt your head upwards and close your eyes.

2. Ardha Chandrasana

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How To Do

Stand on the floor in Tadasana. For doing Tadasana, you need to stand on the floor in a straight position.

Raise your hands upwards towards the ceiling and stretch them.

At the same time lift up your body and try to balance your body on your toes.

Place your feet on the floor and return to normal state.

Extend your hands upwards, stretch them and join them in Anjali mudra. For this, you need to join your palms in prayer position, place it near your chest and look straight.

Exhale and bend your body towards the right side.

Stretch your body sidewards as much as you can.

Keep your hands and legs straight.

Repeat the same on the other side too.

Close your eyes and concentrate on your breath.

3. Backward Bending Pose

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How To Do

Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.

Raise your hands upwards towards the ceiling and stretch them.

At the same time lift up your body and try to balance your body on your toes.

Place your feet on the floor and return to normal state.

Join your hands in Anjali mudra. For this, you need to join your palms in prayer position, place it near your chest and look straight.

Inhale and bend your body in the backward direction (depending upon your capacity).

Remain steady and close your eyes.

Exhale and come back to Tadasana pose.

4. Pada Hastasana (Hands To Feet Pose):

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This is also known as a Hands-To-Feet Pose.

How To Do

Here you have to stand on the floor in Tadasana. For doing Tadasana, you need to stand on the floor in a straight position.

Raise your hands upwards towards the ceiling and stretch them.

At the same time lift up your body and try to balance your body on your toes.

Place your feet on the floor and return to normal state.

Inhale deeply and while you exhale, bring your body downwards.

Bend it from the hips until you reach your toes.

Hold the back side of your feet with your fingers and remain steady.

5. Utkatasana (Chair Pose):

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This pose is also known as ‘The Awkward Pose’ or ‘The Chair Pose’.

How To Do

Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.

Raise your hands upwards towards the ceiling and stretch them.

At the same time lift up your body and try to balance your body on your toes.

Place your feet on the floor and return to normal state.

Bring your hands in a perpendicular line with the floor and join them in Anjali mudra. For this, you need to join your palms in prayer position, place it near your chest and look straight.

Bend your knees a little and bring your thighs in a parallel line with the floor.

This is known as ‘Head-To-Knee Stretching Pose’ Or ‘Simply Stretch Pose’.

How To Do

Sit down on the floor in Sukhasana pose/ comfortable cross-legged position.

Release your left leg and keep it completely straight.

Inhale and lean your upper body in the front direction.

At the same time, try to touch your left feet with your hands as your lean forwards.

Repeat the same on the other side too.

25. Ardha Matsyendrasana

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How To Do

Sit on the floor in Dandasana pose. Sit straight and spread out your legs straight in front of you.

Keep your back straight, hands placed beside the body.

Bend your knees, put your feet on the floor and then slide your left foot under your right leg.

Place the outside part of the left leg on the floor.

Step the right foot over the left leg and stand it on the floor outside your left hip.

Press right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee.

26. Kapalbhati

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This is a well-known type of pranayama.

How To Do

Here all you have to do is sit on the floor in a comfortable cross-legged pose.

Take a deep breath & then exhale quickly, making a sound in various strokes.

While doing Kapalbhati, one has to forcefully and quickly exhale & slowly and deeply inhale.

Without a doubt, Bikram yoga benefits are many for one and all. It has a mixture of 26 asanas and pranayama techniques which when done together during the Bikram yoga training session helps in curing many illnesses. Do try practicing a few of these asanas every day and see the wonderful difference it leaves behind on your mind, body and soul! Happy Practicing!